7 days of running

Welcome to our 7 Days of Running Free Challenge, I am Arj and I am the Head Coach here at Performance Physique.

Over the next 7 days, I will be sending you training sessions, strength and mobility plans, top tips and even personal support from myself, a UK Athletics Coach within our Support Group.

To get started please make sure you have watched the video above and then follow these simple steps:


  1. Click HERE to request access to the FREE Facebook Group 'Birmingham Fitness & Nutrition" (it doesn't matter if you aren't in Birmingham haha!)

  2. Register your participation HERE

  3. Try out your first session below!

The rest of your training information will be e-mailed straight to your inbox so add 'info@PerformancePhysique.co.uk' to you contacts so we don't end up in your Junk!

Let's get running!


Head Coach

Your First Session

We recommend you consult your GP or MD before starting any new programme, you are confirming you are healthy and have no injuries or illnesses.

This first session to get a nice little starting marker for Day 1.



Perform an EASY 10 minute warm-up, depending on your current ability, this could be a brisk walk or a slow jog, that would still allow you to hold a broken conversation with someone. 

Main Session

If you are a complete beginner then you will need to cover 3km (just under 2 miles) but if you have a bit of a background in running, then you should attempt 5km.


Your focus is to try and complete the distance and make a note of the time it took you to do so.

Keep note of this for a few weeks time! If you're not sure how far that distance is you can plan your route with Mapometer.



5 minute walk followed by a 4 Minute Morning Stretch like one of THESE.

                         Make sure you drop us an e-mail or post in the group how you've gotten on!









Performance Physique




United Kingdom



Tel: 07809 374 174



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